CrossFit Modern – CrossFit

Warm Up

General: on a 15 Minute clock

4 Min Row/Bike or Run

Mobility:

Banded Hip Floss (or athletes choice)

Activation

2 Rounds

20 Mini Band Side Step

5 Pause Goblet Squat (w/mini band above knees)

Weightlifting

Front Squat

1×3 55%

1×3 59%

2×3 63%

Back Squat

1×3 56%

1×3 61%

2×3 66%

Metcon

4 Rounds for Time (Time)

10 Pull ups

5 Devils Press 35/25lb

-2 DBs

Rx+:

For Time:

12-9-6-3 Bar Muscle Up

5 Devils press 50/35lb

Bonus Gainz

Power Snatch

4×3 @73%

1×1 @78%

2×1 @85%

Rowing (Checkmark)

1500m (5k pace)

2:00 rest

5 Rounds

400m (start at 2k pace, faster each interval)

:45 rest

Core EMOM 16 (Checkmark)

1. 15 Side Plank Hip Touch Right

2. 8-12 Hanging Leg Raise

3. 15 Side Plank Hip Touch Left

4. :40 Plank

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NEED TO CONTACT US?
Modern Athletics

1180 N Studebaker Rd
Long Beach, CA 90815
Get directions

Need to Call us? 714.276.8660

On the south east side of long beach, on Studebaker road east of Cal state long beach.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $20/class! 

Modern Athletics

1180 N Studebaker Rd
Long Beach, CA 90815
Get directions

Need to Call us?
714.276.8660

 

On the south east side of long beach, on Studebaker road east of Cal state long beach.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!